Long running is a very important component of endurance training. It is an amazing way of measuring your commitment, your strength and endurance and yes of course, your stamina and ability to use the body’s fat as its main source of energy! Long running can be quite challenging. However, if done the right way, keeping some basic guidelines under check, it probably still won’t be a breeze, but is fair to say it can be a potentially comfortable running experience!

Here are some tips on long running that will guide you through the racing madness, and also some tips on how to avoid mistakes on long running! 

Tip # 1 – Right Shoes

The most common running mistake is the wrong choice of shoes. More often than not, we tend to pick up whatever shoes are lying around at home and go running in them. Usage of shoes that are not suited to your feet can lead to injuries and this is where our number one tip for long running comes in. The correct way to go about this situation is to visit a shoe store where expert salespeople can assess your foot and running style and provide you with the appropriate shoes. Once you have the right pair, it is essential that they be replaced after about 350 miles because this is the time when the cushioning of the shoe wears out and it may cause damage to the foot.

Tip # 2 – Don’t Practice Extremism

The second most common running mistake is running too much, too soon and too fast. This running mistake is usually made by people who are new runners and it leads to injuries like runners knee. This is one mistake that should be avoided on long running at all costs. It is essential that people who are new to the activity start off with a short walk, which increases to a jog and then a run. Throughout this process, the distance that is being run and the speed should both increase at a moderate and reasonable pace so that there is no additional stress on the body structure.

Tip # 3 – Avoid Long Strides

Another tip on long running is to avoid taking long strides. This refers to taking longer strides than normal or landing on one’s heel in such a way that the foot is way ahead of the body’s center of gravity. Runners tend to think that over striding increases the effectiveness and speed of their exercise when in fact it causes a loss of energy and may lead to injuries like shin splints. This problem can be avoided if the runner lands in a way that his foot is beneath his body and the pressure is applied on mid-sole.

Tip # 4 - Hydration

Additionally, an incredibly common and highly dangerous mistake is when runners consume less fluid than the amount required. Of all the tips on long running, this is probably the most beaten about one! People tend to underestimate the amount of fluid their body is losing and want to prevent side stitches hence taking in less fluid than required. This can lead to dehydration which is very harmful for the body. A runner needs to gauge the amount of fluid he is losing and regulate his intake accordingly. The average recommend amount is 16 to 24 ounces of non-caffeinated liquid or water an hour before the run and 4 to 8 ounces right before the run. Sports drinks like Gatorade are also recommended so as to replace the minerals lost during sweating.

Tip # 5 – Cancel Out Unnecessary Sugar

One of the biggest fads that’s been there for a while and continues to persist till this day is that of energy drinks and all kinds of gels and beans aiming at fueling up our reservoirs of energy. Our tip on long running pertaining to unnecessary sugar intake is that, well, you refrain from it! Your body can only handle a certain level of energy derived from sugar, and anything in excess of it will lead to nausea and vomiting. We suggest that you keep your energy fueling tasks in the capable hands of essential carbs, ranging from 30-60 grams for a long running session lasting an hour, and adjust accordingly!